Hip Flow and Mobility Strength: Back Rack Lunge + Weighted Situps 3×8 reps/leg @ 30-40% Backsquat Max -15-20 Weighted Situps after each set- *Forward or reverse lunges.. up to you today! Conditioning: Every 4 Mins x 5 Rounds 15-20 Wallballs (or Medball Squats if your shoulders are real sore) 20 Alt. Medball Russian Twists 200...Read More

Week of 9/16-9/20 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Deficit Deadlift 5 x 4 @ 65% Pushups (Weighted if possible) 4xAMRAP Pull-ups SSPT 5 Single Leg DL 2×8 Banded Tricep Push Downs 2×25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier Z Press 5 x 4 @55% Overhead Squats...Read More

week of 9/16-9/120 Day 1 Back Squat 1 x 2 @ RPE 8 Back Squat 3 x 5 @ 70% Alt. Stance DL 3×5 @ 70% GHR SSPT 5 Teapots 3×10 Day 2: Press 1 x 2 @ RPE 8 Press 3 x 5 @ 70% Incline DB Bench Press (low height) 3 x 6...Read More